New Bob, New Log
Moderators: Ironman, Jungledoc, parth, stuward
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Chest
Decline Bench
60k x 12
80k x 10
100k x 8
120k x 8
Incline Cable Flyes
25k x 15
30k x 12
35k x 10
Pec Dec
60k x 8
70k x 8
80k x 8
90k x 8
Dumbell Bench
20k x 15
25k x 12
30k x 12
Machine Incline
60k x 20
80k x 20
60k x 20
Done. Good workout today.
Decline Bench
60k x 12
80k x 10
100k x 8
120k x 8
Incline Cable Flyes
25k x 15
30k x 12
35k x 10
Pec Dec
60k x 8
70k x 8
80k x 8
90k x 8
Dumbell Bench
20k x 15
25k x 12
30k x 12
Machine Incline
60k x 20
80k x 20
60k x 20
Done. Good workout today.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Back
NG Chins
BW x 5
+5k x 5
+10k x 5
+15k x 5
+20k x 5
SAP
24.5k x 15
28k x 12
31.5k x 10
Chest Supported Row (stack)
60k x 12
70k x 10
80k x 8
90k x 8
Face Pulls
15k x 20
17.5k x 15
21k x 12
24.5k x 10
Reverse Pec Dec
45k x 15
55k x 12
65k x 10
75k x 8
Cable Reverse Curls
17.5k x 12
21k x 10
24.5k x 8
28k x 8
Cable Curls (unilateral)
10k x 8
12.5k x 8
10k x 8
Done. Did some arm work because I haven't trained them in forever. Will start doing biceps work on back day and triceps work with shoulders
NG Chins
BW x 5
+5k x 5
+10k x 5
+15k x 5
+20k x 5
SAP
24.5k x 15
28k x 12
31.5k x 10
Chest Supported Row (stack)
60k x 12
70k x 10
80k x 8
90k x 8
Face Pulls
15k x 20
17.5k x 15
21k x 12
24.5k x 10
Reverse Pec Dec
45k x 15
55k x 12
65k x 10
75k x 8
Cable Reverse Curls
17.5k x 12
21k x 10
24.5k x 8
28k x 8
Cable Curls (unilateral)
10k x 8
12.5k x 8
10k x 8
Done. Did some arm work because I haven't trained them in forever. Will start doing biceps work on back day and triceps work with shoulders
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Legs
Extension/Curl/Jacknife
60k x 20/52.5k x 12/12
70k x 20/62.5k x 10/12
75k x 20/72.5k x 8/12
80k x 20/82.5k x 8/-
Leg Press
4pps x 15
5pps x 16
6pps x 12
7pps x 10
8pps x 8
And I called it a day after that. Haven't done my step ups in weeks but I'm always just so ruined after I finish on the leg press!
Extension/Curl/Jacknife
60k x 20/52.5k x 12/12
70k x 20/62.5k x 10/12
75k x 20/72.5k x 8/12
80k x 20/82.5k x 8/-
Leg Press
4pps x 15
5pps x 16
6pps x 12
7pps x 10
8pps x 8
And I called it a day after that. Haven't done my step ups in weeks but I'm always just so ruined after I finish on the leg press!
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Shoulders
Reverse Pec Deck
45k x 8
55k x 8
65k x 8
75k x 8
85k x 8
Rear Delt Fly
8k x 30
10k x 25
8k x 30
Laterals
6k x 20
8k x 15
6k x 20
Face Pulls/Pushdowns (one handed)
15k x 15/5k x 15
17.5k x 12/7.5k x 12
21k x 10/10k x 10
Overhead Cable Extensions
28k x 12
31.5k x 10
28k x 12
My schedule's all to buggery currently and I can't really hit the gym 5 times a week, so I'm going to train biceps with back and triceps with delts.
Didn't do any pressing today because I think I've strained my pec minor. Overhead pressing might not have bothered it but you never know. Not training chest again til Wednesday so I reckon it'll be kosher by then.
Reverse Pec Deck
45k x 8
55k x 8
65k x 8
75k x 8
85k x 8
Rear Delt Fly
8k x 30
10k x 25
8k x 30
Laterals
6k x 20
8k x 15
6k x 20
Face Pulls/Pushdowns (one handed)
15k x 15/5k x 15
17.5k x 12/7.5k x 12
21k x 10/10k x 10
Overhead Cable Extensions
28k x 12
31.5k x 10
28k x 12
My schedule's all to buggery currently and I can't really hit the gym 5 times a week, so I'm going to train biceps with back and triceps with delts.
Didn't do any pressing today because I think I've strained my pec minor. Overhead pressing might not have bothered it but you never know. Not training chest again til Wednesday so I reckon it'll be kosher by then.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Back
NG Chins
BW x 5
+5k x 5
+10k x 5
+15k x 5
+20k x 5
will try for sets of 6 next time. Think I can do it.
SAP
24.5k x 15
28k x 12
31.5k x 10
Chest Supported Row
60k x 12
70k x 10
80k x 8
90k x 8
progress is stalling on this
Face Pulls
15k x 15
17.5k x 12
21k x 10
Reverse Pec Dec
45k x 15
55k x 15
45k x 15
Done. Couldn't be arsed doing biceps. Reckon I can squeeze a few more reps out of the weighted chins but it might be time to try a new row. Hmmm.
NG Chins
BW x 5
+5k x 5
+10k x 5
+15k x 5
+20k x 5
will try for sets of 6 next time. Think I can do it.
SAP
24.5k x 15
28k x 12
31.5k x 10
Chest Supported Row
60k x 12
70k x 10
80k x 8
90k x 8
progress is stalling on this
Face Pulls
15k x 15
17.5k x 12
21k x 10
Reverse Pec Dec
45k x 15
55k x 15
45k x 15
Done. Couldn't be arsed doing biceps. Reckon I can squeeze a few more reps out of the weighted chins but it might be time to try a new row. Hmmm.
-
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Chest
Decline Bench
60k x 10
80k x 10
100k x 8
120k x 8
Incline Cable Flyes
25k x 15
30k x 12
35k x 10
20k x 20
Pec Dec
55k x 8
65k x 8
75k x 8
85k x 8
95k x 8
Dumbell Bench
20k x 15
25k x 12
30k x 10
Incline Bench
40k x 15
50k x 15
60k x 15
70k x 15
Done. Wasn't really feeling it today but I soldiered on bravely and got it done. Enjoyed the inclines at the end so may keep them in for the next little while.
Decline Bench
60k x 10
80k x 10
100k x 8
120k x 8
Incline Cable Flyes
25k x 15
30k x 12
35k x 10
20k x 20
Pec Dec
55k x 8
65k x 8
75k x 8
85k x 8
95k x 8
Dumbell Bench
20k x 15
25k x 12
30k x 10
Incline Bench
40k x 15
50k x 15
60k x 15
70k x 15
Done. Wasn't really feeling it today but I soldiered on bravely and got it done. Enjoyed the inclines at the end so may keep them in for the next little while.
-
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Back
NG Chins
BW x 5
+5k x 5
+10k x 5
+15k x 5
+20k x 5
felt a bit like I could get 6 reps with the 20 last week - no way I could've done it today...
SAP
28k x 12
31.5k x 10
35k x 8
The 35k for 8 is a PR. Yahoo.
Chest Supported Row
60k x 12
70k x 10
80k x 8
90k x 8
same as ever
Reverse Pec Dec
45k x 15
55k x 15
45k x 15
finished with a zillion sets of cable reverse curls for some reason.
Done. Decidedly average. Forgot my face pulls, too.
NG Chins
BW x 5
+5k x 5
+10k x 5
+15k x 5
+20k x 5
felt a bit like I could get 6 reps with the 20 last week - no way I could've done it today...
SAP
28k x 12
31.5k x 10
35k x 8
The 35k for 8 is a PR. Yahoo.
Chest Supported Row
60k x 12
70k x 10
80k x 8
90k x 8
same as ever
Reverse Pec Dec
45k x 15
55k x 15
45k x 15
finished with a zillion sets of cable reverse curls for some reason.
Done. Decidedly average. Forgot my face pulls, too.
-
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Shoulders
Reverse Pec Dec
45k x 8
55k x 8
65k x 8
75k x 8
85k x 8
Rear Delt Fly
8k x 30
10k x 25
8k x 30
Laterals
6k x 20
8k x 15
6k x 20
Overhead Press (seated with curl bar, no idea what it weighs so weight doesn't include bar)
40k x 12
50k x 12
40k x 12
Face Pulls/Pushdowns (one handed)
15k x 20/5k x 15
17.5k x 15/7.5k x 12
15k x 20/10k x 10
Overhead Cable Extensions
28k x 12
31.5k x 12
28k x 12
Done. Really struggled today. Equalled everything I normally do and actually hit a PR on the face pulls, but just felt weak as hell. Almost didn't finish every set of rear delt work but powered through on willpower alone. Even the warm ups were heavy. Just one of those days, I guess. Still got everything done.
Reverse Pec Dec
45k x 8
55k x 8
65k x 8
75k x 8
85k x 8
Rear Delt Fly
8k x 30
10k x 25
8k x 30
Laterals
6k x 20
8k x 15
6k x 20
Overhead Press (seated with curl bar, no idea what it weighs so weight doesn't include bar)
40k x 12
50k x 12
40k x 12
Face Pulls/Pushdowns (one handed)
15k x 20/5k x 15
17.5k x 15/7.5k x 12
15k x 20/10k x 10
Overhead Cable Extensions
28k x 12
31.5k x 12
28k x 12
Done. Really struggled today. Equalled everything I normally do and actually hit a PR on the face pulls, but just felt weak as hell. Almost didn't finish every set of rear delt work but powered through on willpower alone. Even the warm ups were heavy. Just one of those days, I guess. Still got everything done.
-
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
legs
Front Squats
20k x 10 (yes, that is just the bar...)
30k x 10
40k x 10
30k x 10
20k x 10
Ok, so tentatively getting back into front squatting. Much slower eccentric than I used to do, attacking every rep of every set with maximum focus. Back felt fine, but I'm resisting the temptation to go too heavy too soon.
Extensions/Curls/Jacknives
60k x 12/50k x 10/12
65k x 12/60k x 10/12
70k x 12/70k x 10/12
Done. So it wasn't the longest workout ever, but I'm all about keeping it lower back friendly for the sake of my front squats. Will try and front squat twice a week if timing permits. My plan of attack is to keep to sets of 10 or more, and add 2.5k every two weeks. Baby steps, but if I do that I'll be doing sets of ten with 100k by xmas.
Front Squats
20k x 10 (yes, that is just the bar...)
30k x 10
40k x 10
30k x 10
20k x 10
Ok, so tentatively getting back into front squatting. Much slower eccentric than I used to do, attacking every rep of every set with maximum focus. Back felt fine, but I'm resisting the temptation to go too heavy too soon.
Extensions/Curls/Jacknives
60k x 12/50k x 10/12
65k x 12/60k x 10/12
70k x 12/70k x 10/12
Done. So it wasn't the longest workout ever, but I'm all about keeping it lower back friendly for the sake of my front squats. Will try and front squat twice a week if timing permits. My plan of attack is to keep to sets of 10 or more, and add 2.5k every two weeks. Baby steps, but if I do that I'll be doing sets of ten with 100k by xmas.
-
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Back
NG Chins
BW x 5
+5k x 5
+10k x 5
+15k x 5
+20k x 6
SAP
28.5k x 12
31k x 10
31.5k x 8
Chest Supported Row (Plate loaded, low handles)
40k x 12
60k x 10
80k x 8
100k x 6
Face Pulls
15k x 20
17.5k x 12
15k x 20
Hammer Curls
12.5k x 8
15k x 8
12.5k x 8
Cable Curls
7.5k x 8
10k x 8
7.5k x 8
Done. Didn't do any rear delt stuff just to let them chill. An ok workout, I suppose. Switching my chest supported row machine and grip I think might help me bust through this plateau I've hit. I reckon I'll get 6 reps on all sets of my chins next time.
NG Chins
BW x 5
+5k x 5
+10k x 5
+15k x 5
+20k x 6
SAP
28.5k x 12
31k x 10
31.5k x 8
Chest Supported Row (Plate loaded, low handles)
40k x 12
60k x 10
80k x 8
100k x 6
Face Pulls
15k x 20
17.5k x 12
15k x 20
Hammer Curls
12.5k x 8
15k x 8
12.5k x 8
Cable Curls
7.5k x 8
10k x 8
7.5k x 8
Done. Didn't do any rear delt stuff just to let them chill. An ok workout, I suppose. Switching my chest supported row machine and grip I think might help me bust through this plateau I've hit. I reckon I'll get 6 reps on all sets of my chins next time.
-
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Chest
Decline Bench
60k x 10
80k x 10
100k x 8
120k x 6
130k x 2
was hoping for 3 at the 130k but the second went up so slowly I knew there was no way it was happening. 2 good reps at 130k is ok, I suppose. I want to hit 160k by the end of the year on this. My chest's always been one of my stronger bodyparts so I think it's doable.
Incline Cable Flyes
25k x 15
35k x 12
25k x 15
accidentally jumped up two weights on the stack instead of one, so I thought the 35k was only 30k and couldn't understand why I was struggling! Still, got the reps so I guess I can be satisfied with that.
Incline Bench
50k x 15
60k x 15
50k x 15
didn't expect to struggle as much on this as I did
Pec Dec
60k x 10
70k x 10
80k x 10
90k x 10
Dumbell Bench
20k x 15
25k x 12
20k x 15
super slow eccentrics, paused in the stretch position.
Done. Not a bad workout today. I knew from the first warm up set I was going to struggle a bit, but I managed to hit some ok numbers regardless.
Decline Bench
60k x 10
80k x 10
100k x 8
120k x 6
130k x 2
was hoping for 3 at the 130k but the second went up so slowly I knew there was no way it was happening. 2 good reps at 130k is ok, I suppose. I want to hit 160k by the end of the year on this. My chest's always been one of my stronger bodyparts so I think it's doable.
Incline Cable Flyes
25k x 15
35k x 12
25k x 15
accidentally jumped up two weights on the stack instead of one, so I thought the 35k was only 30k and couldn't understand why I was struggling! Still, got the reps so I guess I can be satisfied with that.
Incline Bench
50k x 15
60k x 15
50k x 15
didn't expect to struggle as much on this as I did
Pec Dec
60k x 10
70k x 10
80k x 10
90k x 10
Dumbell Bench
20k x 15
25k x 12
20k x 15
super slow eccentrics, paused in the stretch position.
Done. Not a bad workout today. I knew from the first warm up set I was going to struggle a bit, but I managed to hit some ok numbers regardless.
-
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
chest
Decline Bench
60k x 10
80k x 10
100k x 8
120k x 6 (failed on the 7th)
Incline Bench
60k x 12
70k x 10
80k x 8
60k x 15
Incline Cable Flyes
25k x 12
35k x 11 (failed on 12th)
35k x 8
Decline Cable Press
17.5k x 12 x 3
Incline Machine Press
40k x 12
80k x 12
120k x 12
Pec Dec
50k x 15
60k x 15
70k x 15 -> drop set working my way back down the stack
Done. Not sure if I'm happy about this workout or not. Don't really understand why I don't seem to be able to hit 120k for 8 anymore on the decline, and quite surprised I failed on the 12th rep of 35k incline cable flyes. On the other hand, adding another set of 35k incline cable flyes means it was more total weight lifted, and I went a little heavier on incline pressing and the machine incline.
So it was a mixed bag today.
Decline Bench
60k x 10
80k x 10
100k x 8
120k x 6 (failed on the 7th)
Incline Bench
60k x 12
70k x 10
80k x 8
60k x 15
Incline Cable Flyes
25k x 12
35k x 11 (failed on 12th)
35k x 8
Decline Cable Press
17.5k x 12 x 3
Incline Machine Press
40k x 12
80k x 12
120k x 12
Pec Dec
50k x 15
60k x 15
70k x 15 -> drop set working my way back down the stack
Done. Not sure if I'm happy about this workout or not. Don't really understand why I don't seem to be able to hit 120k for 8 anymore on the decline, and quite surprised I failed on the 12th rep of 35k incline cable flyes. On the other hand, adding another set of 35k incline cable flyes means it was more total weight lifted, and I went a little heavier on incline pressing and the machine incline.
So it was a mixed bag today.
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- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Bakkk
Weighted NG Chins
BW x 3
+10k x 3
+15k x 3
+20k x 3
+25k x 5
this is a PR, which I'm happy about. May try and equal it next week, then go for 30k for 3 the week after.
SAP
28.5k x 12
31k x 10
34.5k x 8
Chest Supported Row (plate loaded, low handles)
40k x 12
60k x 10
80k x 8
40k x 12
slowed my reps down with more of a squeeze n stuff
Face Pulls
16.25k x 15
18.75k x 15
21.25k x 15
I hate that stupid weight stack with the weird weights
Rear Delt Fly
45k x 12
55k x 20
35k x 20
jumped into this too quickly after the face pulls, hence the reason my reps were so $h1t on the 45k. Rested a bit, got some water and nailed the 20 reps at 55k. Happy enough with that.
Done. Interesting workout today. Happy about my performance on the weighted chins.
Weighted NG Chins
BW x 3
+10k x 3
+15k x 3
+20k x 3
+25k x 5
this is a PR, which I'm happy about. May try and equal it next week, then go for 30k for 3 the week after.
SAP
28.5k x 12
31k x 10
34.5k x 8
Chest Supported Row (plate loaded, low handles)
40k x 12
60k x 10
80k x 8
40k x 12
slowed my reps down with more of a squeeze n stuff
Face Pulls
16.25k x 15
18.75k x 15
21.25k x 15
I hate that stupid weight stack with the weird weights
Rear Delt Fly
45k x 12
55k x 20
35k x 20
jumped into this too quickly after the face pulls, hence the reason my reps were so $h1t on the 45k. Rested a bit, got some water and nailed the 20 reps at 55k. Happy enough with that.
Done. Interesting workout today. Happy about my performance on the weighted chins.
-
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
Legs
Front Squats
bar x 10
30k x 10
40k x 10
30k x 10
20k x 10
my core gets absolutely brutalised doing these! Haha, what a pussy I am these days. Still, it'll get better.
Extension/Curl
45k x 20/50k x 10
50k x 20/60k x 10
55k x 20/70k x 10
And that was it. I know it's a tiny little rubbish workout, but I'm trying not to ruin my legs too much so I can come back and front squat again at the weekend. I figure two smaller workouts so I can front squat twice in a week is better than just trashing my legs once. Getting my front squat back to normal is the focus of my leg training, so the more often I can do it the faster I'll improve. I know I could be going heavier than I am but it's baby steps.
Front Squats
bar x 10
30k x 10
40k x 10
30k x 10
20k x 10
my core gets absolutely brutalised doing these! Haha, what a pussy I am these days. Still, it'll get better.
Extension/Curl
45k x 20/50k x 10
50k x 20/60k x 10
55k x 20/70k x 10
And that was it. I know it's a tiny little rubbish workout, but I'm trying not to ruin my legs too much so I can come back and front squat again at the weekend. I figure two smaller workouts so I can front squat twice in a week is better than just trashing my legs once. Getting my front squat back to normal is the focus of my leg training, so the more often I can do it the faster I'll improve. I know I could be going heavier than I am but it's baby steps.
-
- Deific Wizard of Sagacity
- Posts: 4424
- Joined: Thu Apr 24, 2008 7:20 pm
Re: New Bob, New Log
shoulders
Reverse Pec Dec
45k x 8
55k x 8
65k x 8
75k x 8
85k x 8
Rear Delt Fly
8k x 30
10k x 20
12.5k x 12
Laterals
6k x 20
8k x 15
6k x 20
SHIP
40k x 8
50k x 8
40k x 8
Weird Standing Press Thing On Incline Chest Machine
5k x 15
7.5k x 12
5k x 15
you basically just push one of the handles on the incline press thing straight up. A buddy of mine always does it so I thought I'd try it for some high rep stuff. Meh, it was ok. Not sure if it was any better than just using a dumbell would've been.
Done. Not a bad workout but nothing spectacular.
Reverse Pec Dec
45k x 8
55k x 8
65k x 8
75k x 8
85k x 8
Rear Delt Fly
8k x 30
10k x 20
12.5k x 12
Laterals
6k x 20
8k x 15
6k x 20
SHIP
40k x 8
50k x 8
40k x 8
Weird Standing Press Thing On Incline Chest Machine
5k x 15
7.5k x 12
5k x 15
you basically just push one of the handles on the incline press thing straight up. A buddy of mine always does it so I thought I'd try it for some high rep stuff. Meh, it was ok. Not sure if it was any better than just using a dumbell would've been.
Done. Not a bad workout but nothing spectacular.